Starting Position: Hold a Dumbbell in each hand at the sides of the body. Stand upright with proper posture with the legs spread wider than shoulder width, toes facing diagonally out and the knees slightly bent. Contract/brace the abdominals as if receiving a punch to the midsection and hold. Squeeze the shoulder blades together, stick the chestProgress: Bend at the waist and not at the knees. Attempt to touch the ground with both hands and with good technique. Hold for the required amount of time. Watch the form with a front mirror and/or side mirror. Pull through the heels and return to the starting Tips: Low Back Precautions. Focus on using the hamstring and gluteals, to return to the upright position, pull through the heels and legs. Stiff Legged Deadlifts emphasize the hamstrings and gluteals and Good Mornings emphasize the lower back.